Tag: Fruit

Consider the humble grape. At this point, this little fruit – or cluster of fruits – may feel a bit… played out. After all, grapes have a habit of showing up all over the place: as raisins, jelly, jam, good puns, wine. Like apples, grapes are one of those produce items we’ve grown so used to, our eyes often skim right over them at the market, opting instead for something more exotic. But before you pass over that purple or light green cluster yet again, take another look. The simple grapes sitting before you come from a long and complicated history, with their first domestication dating as far back as 8,000 years ago. What’s more, they could be the key to gorgeous, youthful looking skin. Intrigued? Read on.

What are grapes?

Thought to have been originally cultivated in the Middle East over 8,000 years ago, grapes are botanically a berry and have been used as food and to make wine for nearly equal amounts of time. The yeast that occurs naturally on the skin of the grapes is what causes the fruit to turn alcoholic, which eventually led to the discovery of turning grapes to wine. Now, the majority of grapes worldwide are destined to be made into wine, though a small percentage is reserved for those of us who still like to eat them straight from the vine.

What are the benefits of grapes?

We’ve all heard of the heart-healthy benefits of red wine, but did you know the same benefits could be reaped by simply eating dark red grapes? Packed with antioxidant-rich polyphenols like resveratrol, grapes — specifically the skin of dark red and purple grapes — could benefit heart and skin health. The flavonoid quercetin present in the skin of dark red grapes has been found to potentially reduce LDL cholesterol and grape’s high polyphenol content has been shown to possibly reduce the risk of cardiovascular disease. The resveratrol found in grapes could also boost brain power, helping to increase blood flow to the brain and neutralize free radicals. Grapes are also a rich source of skin-friendly alpha hydroxy acids, which boost cellular turnover and help heal damage caused by the sun, while collagen-promoting anthocyanins found in the skin of grapes could reduce the appearance of wrinkles. Takeaway: Don’t peel your grapes. One more takeaway? Rich in insoluble fiber, grapes could aid in digestion and tonify the digestive tract, helping your digestion work more efficiently.

Not only can you enjoy the magnificent cleansing properties of grapes internally, you can also whip up an amazing face mask to have your skin Autumn ready in no time! If you’ve been following me, you know that I’ve already used wine to make an incredibly, restorative face mask. This recipe uses fresh grapes instead and dare I say, I love this one even more than my red wine mask. Check it out!

Rejuvenating Grape Face Mask

Ingredients

Small handful dark purple grapes

1 egg white

1 tsp oat flour or oatmeal

Optional: A few drops of grapeseed oil

Directions

Place all ingredients in a blender and blend on high until smooth. Use your fingers or a clean mask brush to apply to face, avoiding the eye area. Let sit for 10-15 minutes. Rinse with cool water and follow up with your favorite oil or moisturizer.

Share this:

Like this:

I watched Willy Wonka over the weekend. Not that newer Tim Burton mess. Nah. I watched the classic, y’all. The Willy Wonka with Gene Wilder and the incredibly macabre songs. Yep. That’s the one. I just love those strangely sinister children’s stories a la Edward Gorey. Anyway, I’d just gotten to the part in Willy Wonka when Violet Beauregard turns into a blueberry and I got all déjà vu all over again. I love blueberries, and when I was a kid, my mother used to say that if I wasn’t careful I’d turn into one. Ha!

I guess I proved Mommy wrong because I’ve been eating, drinking, and most recently smearing blueberries all over my skin and I still haven’t suffered Violet’s fate. Seriously, blueberries are the incredible, edible, antioxidant rock star of DIY beauty. Internal and external, that tiny purple giant is a beauty powerhouse. There are so many ways to enjoy the benefits of blueberries that I couldn’t settle on just one, so I decided to share a few ways to reap their rewards with you.

For Snacking

Blueberries are an excellent source of fiber, they’re low in cholesterol, saturated fat, and sodium. They’re also jam packed with vitamins. So if you find yourself a little peckish between meals, grab a cup of blueberries and nom nom away. One cup of blueberries is an energy boosting and filling snack at just 84 calories!

For Breakfast

One of my favorite breakfasts is this super simple blueberry banana smoothie. Just blend together 3/4 cup fresh or frozen blueberries, 1/2 cup plain or vanilla whole fat yogurt, 1/4 cup orange juice, and 1/2 of a medium sized banana. Add a little ice to the blender to make it extra frothy.

For Beauty

Harnessing the antioxidant power of blueberries and coupling it with the antibacterial power of honey, this face mask is easy to whip up and the results amazing. In a blender, mix about 1 cup of blueberries, 2 tbsp raw honey, and 2 tbsp raw sugar. Apply this mixture to your clean skin and allow it to work magic for about 15 minutes. Rinse with warm water.

Eat, drink, and bathe in blueberries, y’all! I promise you won’t turn violet.

Share this:

Like this:

Joining a CSA (Community Supported Agriculture) program means that you are not only supporting the hard work of your local farmers, but that you are also signing up to receive at least 15 glorious weeks of fresh produce in return. What does this mean? Well, for starters it means that eating healthy will become a real and attainable part of your life. It means that your fridge and pantry will be overflowing with fresh, locally sourced items. It means that you’ll be eating a wide variety of vegetables on a consistent basis, giving your overall health a push in the right direction. Most of all, it means that you’re gonna have to get a little more creative in the kitchen.

That last statement might seem a little scary at first, but hear me out. Getting creative in the kitchen simply means that you’ll be finding new ways to use veggies that you’ve gotten a little too comfortable with (there’s no rule that lettuce can only be used for salad and sandwiches), and that occasionally you’ll get to sample veggies that you’re not familiar with at all. This unlocks the next level of healthy living, y’all. But how do you make the most of your newly found bounty, how do you keep your produce fresh, and how on Earth do you use up all that kohlrabi or all those beets?!

Vegetable Storage Tips

You’re seriously gonna get a lot of fruits and vegetables and you want to make them last! As soon as you get your CSA delivery, follow these guidelines from the fine folks at Real Simple to store your vegetables the right way. Ideally, you want your fridge to stay at around 35 degrees Fahrenheit. This way, you’ll ensure that your produce will stay the freshest it possibly can without the hassle of frost.

Never wash a vegetable that you are preparing for storage. Washing shortens storage life, sometimes by months. That said, the smaller bags of carrots you’ll get in your share are often washed so that they can be better inspected prior to packing. If you keep them moist, they can keep very well.

When storing in a plastic bag in the refrigerator make sure that you remove as much air from the bag as possible before storing.

Veggies in the drier storage areas (like squash) store ideally in open bins, one-layer deep with plenty of air circulation. (canning jar boxes or old seedling trays are good for this.)

Keep the area dark. This is particularly important for potatoes that will begin to sprout if exposed to light

Inspect all items when taking something from storage. If there are signs of spoilage, remove the piece from storage and use the item as soon as possible.

List of Produce

Alfalfa sproutsRefrigerator: 3 days

ApplesRefrigerator: 3 weeks

ApricotsRefrigerator: 5 daysTip: To ripen, keep at room temperature in a paper bag until soft and fragrant.

ArtichokesRefrigerator: 1 week

Arugula, bunchRefrigerator: 5 daysTip: If the bunch has roots, wrap it in a damp paper towel before bagging.

AsparagusRefrigerator: 3 daysTip: Trim the ends before wrapping the spears in a damp paper towel, then in a plastic bag.

AvocadosRefrigerator: 3 daysTip: To ripen, keep at room temperature in a paper bag until soft.

BananasCountertop: 5 daysTip: Ripe bananas can be frozen for baking (the skins will blacken, but the flesh will be fine).

BeetsRefrigerator: 3 weeksTip: Separate the leaves from the roots before storing them separately in a plastic bag; the leaves will stay fresh for up to 3 days.

StrawberriesRefrigerator: 3 daysTip: Discard damaged or moldy berries before storing to prevent the spread of mold.

Sugar snap peasRefrigerator: 4 days

Sweet potatoes and yamsPantry: 2 weeks (in a paper bag)

TangerinesRefrigerator: 1 week

TomatillosRefrigerator: 1 month (in a paper bag)

TomatoesCountertop: 3 daysTip: To ripen, keep at room temperature in a paper bag.

TurnipsRefrigerator: 2 weeksTip: Separate the leaves from the roots before storing them separately in a plastic bag; the leaves will stay fresh for up to 3 days.

Watercress, bagged and in clamshellsRefrigerator: No matter how fresh the leaves look, follow the expiration date on the package, since bacteria can develop.

Watercress, bunchRefrigerator: 4 days

WatermelonRefrigerator: 1 week (whole); 2 days (cut)Tip: If you can’t refrigerate the melon whole, keep it in the pantry at a cool temperature.

ZucchiniRefrigerator: 5 days

CSA Meal Planning Ideas

Smoothies: What better way to eat your greens than to drink them! When blended with fruit, ice, and even some milk or yogurt, even the most rugged greens become smooth and tasty. Regular blenders can do a good job with greens such as spinach, parsley, cilantro, or watercress.

Omelets: Spinach is an especially good option for adding to omelets. Other tasty options include arugula, beet greens, and parsley. The key is to choose greens that soften quickly, but ones that do not release too much liquid.

Pasta sauces: Heartier greens, such as collards and kale, can cook down and soften during the simmering period, providing an additional texture to sauce. Make sure to chop the greens into bite-size pieces for the best results! Remember, you can make a pesto chock full of greens, such as basil and parsley — just go a bit easy on the olive oil, pine nuts, and cheese for a lower calorie version.

Baked: Baked kale chips are amazingly fast, easy, and healthy! Simply wash the kale, tear into bite size pieces, and add a pinch of salt and/or some spices and a dash of olive oil. Toss the kale to coat and then spread across a baking sheet. Bake at 350° F for 10-15 minutes until the kale is crispy and enjoy!

Soups & Stews: Many classic soups and stews include dark, leafy greens, such as kale, mustard greens, and turnip greens. Similar to pasta sauces, soups and stews are cooked for a long time, so the greens can soften and provide a texture and taste to contrast the other ingredients. Greens go especially well in tomato-based stews or soups with beans.

Sauteed: Whether cooked with bacon or lentils, collard greens create the foundation of some classic side dishes. Try cooking kale or Swiss chard with some olive oil, fresh garlic, lemon zest, and a dash of Romano or Parmesan cheese for an Italian-style satisfying side!

Shredded: When shredded finely, even tougher greens become easy to handle. You can shred greens for a healthy garnish on mashed potatoes or mix them into your favorite coleslaw recipe. Use a combination of shredded greens with some quinoa, mint, lemon juice, and olive oil to make a simple tasty “tabbouleh.”

Wraps: Crunchy greens that contain a good amount of water, such as Swiss chard, bok choy, escarole, or romaine lettuce, make fantastic “wraps” for a variety of fillings, ranging from roasted eggplant, tomatoes, onion, and garlic to teriyaki chicken with mandarin oranges.

Share this:

Like this:

One of the many advantages of growing in New York City, the city that never sleeps, is that there was always something to do, day or night. Any band you ever wanted to see perform live was pretty much guaranteed to make a stop here. I used to go to concerts like it was my graveyard shift job. The Ramones, the Red Hot Chili Peppers, Metallica, Tool, Prince, Wu Tang Clan, The Deftones, Public Enemy… You name ’em, I’ve seen ’em.

One major setback to all that night life is that I feel like I’ve aged fast. You guys, for the first time in my life, I’ve noticed my first big fat wrinkle smack dab in the middle of my forehead. Needless to say , I’m freaking out a little bit. I now find myself paying close attention to those commercials on TV that advertise those “will visibly reduce the appearance of fine lines and wrinkles” skin care products. Sigh. Those commercials that I used to think were only made for orange-y, retired women that spend their days sunbathing in Florida. I am so not ready for wrinkles!

Still, I really want to stick with my natural skin care routine. So before letting the panic set in, running off for injections and all, I decided to whip up a natural face mask. Maybe it’s the placebo effect, but I do see quite the youth glow after I apply this mask. It’s super simple and cost effective too! The best part is that you probably have the ingredients on hand right now.

Blueberry Granola Anti Aging Face Mask

ingredients

1/4c fresh organic blueberries

1/4c raw almonds

2tbsp raw rolled oats

1tbsp honey

1tbsp whole organic millk

directions

combine ingredients in a blender and puree until smooth

add more milk if necessary

apply to moistened skin and allow it to dry (about 20 minutes)

when you’re ready to remove the mask, use warm water to gently massage your face in circular motions

rinse your skin thoroughly

Use this mask 1-2 times per week

Blueberries are total antioxidant rock stars. Almonds are packed full of essential fatty acids and Vitamin E. Oatmeal is anti-inflammatory which is perfect for sensitive skin. Milk gently exfoliates the skin, while honey helps to brighten and moisturize.

***pro tip: regular mouth mason jars fit on standard blenders. Instead of using that gigantic blender carafe, you can use an 8-12oz mason jar with the blender attachment. Magic.

Share this:

Like this:

I make it a point to eat yogurt everyday. Yogurt has so many health benefits! Everything from weight management, to digestive health, to healthy skin, nails, and hair, yogurt does it all. I’ve had my fair share of health concerns and yogurt has seriously regulated my system. I love yogurt, but in keeping with my quest to decrease the amount of sugar I consume, I’ve been paying special attention to the amount of added sugar in popular yogurt brands. Surprisingly enough, some yogurt brands have more added sugar than ice cream! Double U, Tee, Eff!

As for me, I’ve settled on Siggi’s yogurt which is totally amazing and has just 8 grams of added sugar as opposed to some of the brands that have over 30 grams per serving. Everytime I go to the store, I stock up on Siggi’s. In fact, if after reading this post, you go to the store and there’s no Siggi’s left on the shelf, I apologize in advance because it was probably me that bought them all… Also, If you happen to see Siggi vacationing on the French Riviera, or some beautiful tropical island, you can tell her that I said you’re welcome. I’m pretty sure I’m financing that trip.

As absolutely wonderful as yogurt is, I admit it can get a bit boring when you eat it Every. Single. Day. That is unless you have an arsenal of add-in ideas to take your yogurt from drab to fab! This is seriously the list to end all lists of yogurt toppings. I have tried every single one of these bad boys and let me tell you, these toppings take yogurt to a whole new level. Guilt-free, fine-yogurt-dining, y’all! You must try these!

Toss together pitted and quartered peaches with a pinch of cardamom and drizzle of maple syrup. Roast in 350°F oven until tender. Eat warm or at room temperature over yogurt with chopped pecans.

***Roast extra peaches and keep refrigerated in a sealed container so you can use them throughout the week.

Coarsely grate carrots and toss with honey and cinnamon. Spoon over yogurt and sprinkle with chopped walnuts.

Stir lemon juice and a dash of almond extract into yogurt. Sprinkle with poppy seeds.

Pit and coarsely chop cherries. Add to a saucepan with a few tablespoons of full-bodied red wine and a pinch of sugar. Simmer until the liquid is thickened, then cool and serve over yogurt.

***Cook extra cherry-wine sauce and keep refrigerated in an airtight container so you can use it throughout the week.

Whisk together honey, orange juice, and orange zest. Drizzle over yogurt, and sprinkle with chopped crystallized ginger and chopped pistachios.

***Make extra honey-orange sauce and keep in the fridge in an airtight container so you can use over the next few days.

Swirl honey into yogurt. Top with coarsely chopped almonds and apricots. Drizzle with additional honey.

Wrap whole sweet potatoes in aluminum foil and roast in a 375°F oven until tender. Peel and mash with a drizzle of maple syrup. Dollop on top of yogurt and sprinkle with hazelnuts.

***Roast extra sweet potatoes to make extra potato-maple mash and then keep in the refrigerator in an airtight container to use throughout the week.

Whisk together lime juice, zest, and agave. Slice fresh sweet corn kernels off the cob. Toss with lime mixture and sprinkle over yogurt.

***Make extra topping and keep in the refrigerator in an airtight container to use throughout the week.

Toast large flaked coconut in a 350°F oven until lightly browned and fragrant. Cool slightly. Stir cocoa powder into yogurt and top with the toasted coconut and chocolate shavings.

In a bowl smash together half of the blueberries with fresh lemon juice and a sprinkle of granulated sugar. Swirl gently into yogurt. Top with whole blueberries and lemon zest.

***Make extra blueberry sauce and store in the fridge in an airtight container so you can use throughout the week.

Stir vanilla extract into yogurt. Top with diced fresh strawberries. Sprinkle brown sugar and coarsely chopped pecans over top and serve.

Mash banana and cinnamon together with a fork until smooth. Swirl gently into yogurt and top with finely chopped peanuts (or pecans).

***Make extra banana-cinnamon mash and store in the fridge in an airtight container so you can use for the next few days.

Stir lime zest and lime juice into cajeta. Swirl the lime-cajeta into yogurt and top with diced kiwi and sliced fresh mint. [Cajeta is a goat milk caramel sauce, but if you can’t find it, feel free to use regular caramel sauce]

Whisk together balsamic vinegar and maple syrup in a bowl. Add the berries and set aside to macerate for 30 minutes. Spoon over yogurt.

Halve fresh or dried figs. Drizzle the cut sides with honey and place, cut sides down, in a hot skillet. Caramelize for 2 minutes. Top yogurt with figs, drizzle with olive oil and sprinkle with sea salt.

Swirl pumpkin butter into yogurt and top with shards of graham crackers and pumpkin seeds.

There’s something on this list for everyone for sure. These combos aren’t just for yogurt either! Get creative and amp up your oatmeal, waffles, or toast!

If you’re more of an ice cream lover and you’re trying to stay away from all of that sugar, you absolutely must check out this 30 Days of Nice Cream series for a totally healthy and satisfying alternative to traditional ice cream!